Get acquainted (gain, obtain) with present-day techniques that came from Magnesium-rich foods
It is always best to get magnesium from food, although you can also get help from multivitamins and supplements. Read more about Foods rich in magnesium And The richest source of magnesium We will talk. If you would like to know more about this mineral and its many properties, read on to join Snap Market.
What is magnesium good for?
Magnesium is important for many body processes. This mineral is necessary to maintain a balanced blood sugar level and blood pressure, as well as for the health of nerves and muscles. Low levels of magnesium over time can lead to calcium and potassium depletion.
Magnesium deficiency and lack of consumption Foods rich in magnesium Symptoms may include headache, loss of appetite, nausea, vomiting, fatigue, and weakness. Regular use of magnesium and eating Foods rich in magnesium, It has many benefits for the health of the body. Some of the properties of magnesium are:
- Protect against osteoporosis
- Help relieve anxiety and depression
- Lower blood pressure
- Reduce migraine symptoms
- Improve sleep
- Reduce the symptoms of PMS
Daily magnesium intake According to doctors, it is different at every age. Men under 400 need 400 micrograms a day and men over 31 need 420 micrograms a day. Women under 30 need 310 micrograms a day and after the age of 31 need 320 micrograms a day. Daily magnesium intake Recommended for children are:
- 1-3 years: 80 micrograms
- 4-8 years: 130 micrograms
- 9-13 years: 240 micrograms
- Boys 14 to 18 years: 410 micrograms
- Girls 14 to 18 years: 360 micrograms
The important point is that the use of magnesium should not be overdone; Because it can cause diarrhea, nausea or abdominal cramps. Extremely high levels of magnesium use can lead to irregular heartbeats or heart attacks.
Foods rich in magnesium
The richest source of magnesium, Green leafy vegetables, whole grains, beans, nuts and a variety of fish are the best way to maintain a balanced level of magnesium in your body. To shop Foods rich in magnesium, Be sure to consider the following materials. These 7 nutrients The richest source of magnesium Are considered.
1. Pumpkin seeds
pumpkin seeds, The richest source of magnesium It is considered among foods. 28 grams of pumpkin seeds provide 37% of the body’s daily requirement of magnesium. Pumpkin seeds contain manganese, copper, phosphorus and zinc. It is also a good source of protein.
2. Chia seeds
Chia seeds are a wonderful food that contains protein, calcium, fiber, antioxidants and omega-3 fatty acids. 30 grams of chia seeds contain 111 micrograms of magnesium, which will provide 26% of the body’s daily needs.
3. Some nuts
Sweet almonds and peanuts, The richest source of magnesium are. 30 grams of sweet almonds contain 80 micrograms of magnesium, which is 19% of the body’s daily needs. Peanuts are just as good a source of daily magnesium, which contains 74 micrograms of magnesium and provides 18% of the body’s needs. You can also get 49 micrograms of magnesium in 2 tablespoons of peanut butter and provide 12% of your body’s daily need for magnesium.
4. Spinach
Half a cup of spinach contains 78 micrograms of magnesium and provides up to 19% of your body’s needs. when you Foods rich in magnesium If you eat spinach, you will get many anti-inflammatory benefits. It also provides the vitamins and minerals your body needs.
5. Black beans
Black beans are one of the most amazing nutrients; Because it contains protein, fiber, minerals and antioxidants. Digestion of black beans takes a little longer. They also contain 60 micrograms of magnesium, which is 14% of their daily requirement.
6. Green soy
If you are looking for Foods rich in magnesium Low in calories, green soy is a good choice. Half a cup of fresh green soy contains 50 micrograms of magnesium, equivalent to 12% of daily requirement. This plant has only 65 calories, which also contains 6 grams of protein.
How do we know if we have magnesium deficiency?
Magnesium deficiency occurs when the body does not get the magnesium it needs for good health. Magnesium deficiency diseases are rare, but if your body’s magnesium levels are lower in the long run due to conditions such as alcoholism or certain medications, you may be at risk for some diseases. Magnesium deficiency can lead to health problems; Including:
- High blood pressure and heart disease
- Diabetes
- Osteoporosis
- Migraine headaches
Symptoms of magnesium deficiency include:
- Loss of appetite
- nausea and vomiting
- Fatigue and weakness
- Body Trembling
- muscle spasm
- Drowsiness
- Abnormal heartbeat
Magnesium deficiency in the body and non-consumption Foods rich in magnesium It can be caused by the following factors:
- Poor diet (especially the elderly or those who do not have enough food to eat)
- Type 2 diabetes
- Digestive problems
- Prolonged vomiting or diarrhea
- Kidney problems
- Use of some medications
- alcohol consumption
Method of diagnosis of magnesium deficiency It can be done through a blood test and sometimes a urine test. Your doctor may recommend a blood test if you have symptoms such as weakness, irritability, abnormal heartbeat, nausea or diarrhea, low calcium or potassium levels.
If you are magnesium deficient, your doctor will prescribe magnesium supplements. Magnesium supplementation can sometimes cause diarrhea, which should be started with a low dose. In cases of severe deficiency, intravenous magnesium is prescribed. Be sure to consult your doctor before taking magnesium supplements; Because using the wrong dose, it can cause problems such as vomiting, diarrhea and abdominal cramps.
The last word
Some people do not get enough magnesium for good health. Considering the above and the many properties of magnesium for the body, it is better to consume Foods rich in magnesium Increase and include this nutrient in your diet in any way. To prevent magnesium deficiency, it is best to have a healthy and balanced diet Foods rich in magnesium Eat green leafy vegetables, legumes, nuts, and nutritious seeds like chia.
Fortunately only with consumption Foods rich in magnesium, You can easily make up for the lack of magnesium in your body. So do not underestimate the effect of eating magnesium-containing foods and always remember it. Which food do you think is part of The richest source of magnesium Are? Have you ever had a magnesium deficiency problem? Let us know what you think.
